A common concern mothers have after having a baby is whether they will be able to produce a sufficient supply of breastmilk. If this is you, you are not alone! From breastfeeding more often and good nutrition to herbal therapies, there are many ways you can support your milk production during this special time.

Demand equals supply

When a baby sucks at the breast, it stimulates the production of two hormones – oxytocin and prolactin. Oxytocin encourages the ‘let down’ of milk, whereas prolactin stimulates the production of milk in the breast. Constant stimulation of the breast creates a positive feedback response, motivating the constant creation of milk to meet demand. Therefore, breastfeeding regularly is paramount in ensuring adequate milk supply.

Dietary support

Women are recommended to breastfeed exclusively for the first 6 months of their baby’s life because breastmilk provides an easily digested, highly bioavailable, complete source of nutrition that supports the baby’s physical development and immunity.

Given that breastmilk is a complete meal for your baby, it’s not surprising that it requires a lot of energy and nutrients to build and maintain ample milk supply. As such, your nutritional and energy requirements increase incredibly during this time. It is recommended that breastfeeding women:

  • Eat a well-balanced, wholefoods diet – including a diverse range of food groups such as seafood, meat and poultry, legumes, fruit and vegetables, seeds and nuts. Enjoying your comfort foods on occasion is perfectly healthy, however it is best to keep processed food (like fast food and sweets) to a minimum.
  • Ensure adequate protein intake – as protein requirements increase by 46%[1]. Protein is a macronutrient essential for maintaining milk supply, required to manufacturer hormones like oxytocin and prolactin and forming a critical component of the milk itself. Aim to consume healthy protein sources such as lean meat, lentils, fish, poultry and tofu at every meal.
  • Maximise fluid intake to stay hydrated – as breastmilk is 90% water. Any liquids you consume will contribute to your overall fluid intake, including water, soups, herbal teas, fruits like watermelon and oranges and vegetables like cucumbers and tomatoes.
  • Minimise stress – as it is considered the number one factor that can impinge negatively on milk supply, especially in the first few weeks post-partum. Recruiting the support of loved ones, breastfeeding consultants, support groups and medical professionals can ensure you get adequate physical, emotional and mental care.
  • Consider taking a multivitamin – to meet the increased nutritional demands during breastfeeding. Key nutrients that are of particular importance include folate, vitamin A, zinc and iodine.

Try ‘galactogogue’ herbs

In addition to regular breastfeeding, herbs known as ‘galactagogues’ can be used to assist in the initiation, continuation and augmentation of breastmilk production. The word ‘galactogogue’ is derived from the Greek word ‘galackt’ – meaning milk. Commonly used herbs include Fenugreek and Blessed thistle, which have traditionally been traditionally used in Western herbal medicine to stimulate milk production in nursing mothers.

Focus products: Pregnancy Plus 1-2-3 & Breastfeeding Support

A common concern mothers have after having a baby is whether they will be able to produce a sufficient supply of breastmilk. If this is you, you are not alone! From breastfeeding more often and good nutrition to herbal therapies, there are many ways you can support your milk production during this special time.

Breastmilk supply is highly reliant on demand. Oxytocin and prolactin are key hormones that work in harmony to produce and release milk in response to feeding. Frequent feeding equates to constant and sufficient supply.

Aside from regular breastfeeding, establishing a healthy, well-balanced diet is important to maintain ample milk supply whilst supporting the wellbeing of you and your growing baby. Consuming a diet rich in wholefoods, ensuring adequate protein intake and hydration, considering multivitamin supplementation and prioritising stress-management are key recommendations that can support your milk supply.

To provide further support, you may also want to include herbs such as Fenugreek and Blessed thistle, which have been popularly used to support lactation in breastfeeding women.

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Reference:

[1] National Health and Medical Research Council. (2014). Food and Nutrient Reference Values for Australia and New Zealand: Protein. https://www.nrv.gov.au/nutrients/protein